Can’t sleep? Adjust the temperature.

If insomnia is a problem, maybe your bedroom is too hot or too cold. Both can affect sleep in surprising ways. Are you keeping your room too cool for comfort because your home costs a fortune to heat? Don’t lose sleep to save money! Contact us to find out how you can make your home more energy and cost-efficient.

How Air Temperature Affects Your Sleep

Experts agree the temperature of your sleeping area and how comfortable you feel in it affect how well and how long you snooze. Why? “When you go to sleep, your set point for body temperature — the temperature your brain is trying to achieve — goes down.” “Think of it as the internal thermostat.” If it’s too cold or too hot, the body struggles to achieve this set point. That mild drop in body temperature induces sleep. Generally, Heller says,“if you are in a cooler [rather than too-warm] room, it is easier for that to happen.” But if the room becomes uncomfortably hot or cold, you are more likely to wake up. He explains that the comfort level of your bedroom temperature also especially affects the quality of REM (rapid eye movement) sleep, the stage in which you dream.

What’s the Best Temperature for Sleeping?

Recommending a specific range is difficult because what is comfortable for one person isn’t for another. While a typical recommendation is to keep the room between 65 and 72 degrees Fahrenheit, Heller advises setting the temperature at a comfortable level, whatever that means to the sleeper. There are other strategies for creating ideal sleeping conditions, too. Experts from the American Academy of Sleep Medicine, for instance, advise thinking of a bedroom as a cave: It should cool, quiet, and dark. (Bats follow this logic and are champion sleepers, getting in 16 hours a day.) Be wary of memory foam pillows, which feel good because they conform closely to your body shape — but may make you too hot. And put socks on your feet, as cold feet, in particular, can be very disruptive to sleep.